Relaxed Running

Charlie Engle, an acclaimed endurance athlete and ultramarathon runner, has overcome significant hurdles in his life, including struggles with drug addiction and serving time in prison. However, he found solace and redemption through running, transforming his life. Notably, Engle participated in the "Running the Sahara" expedition in 2007, covering 4,500 miles across the desert with two other runners. This remarkable journey, documented in a film produced by Matt Damon, raised awareness for the challenges of the region and supported clean water initiatives. Engle's journey showcases his unmatched endurance and determination, evident in his conquests of challenging ultramarathons like the Badwater Ultramarathon and the Marathon des Sables.

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EPISODE OUTLINE:

00:00 Introduction and Unexpected Race in Australia
02:56 Charlie's Running Journey and Overcoming Addiction
09:05 The Power of Running and Suffering with Purpose
19:53 Transferring Addiction to Running
21:05 Addiction and Self-Improvement
22:12 Criticism and Fear from Others
23:41 Cutting Anchors Loose
24:34 Attraction Over Promotion
25:03 Self-Abuse and Growth
26:01 Chosen Suffering
26:30 Equipping Yourself for Unchosen Suffering
27:00 The Benefit of Pushing Through Discomfort
28:22 Navigating Life's Curveballs
29:19 Finding Peace in Hardship
30:13 The Joy of Overcoming Challenges
31:09 The Importance of Experience
32:06 Getting Through Hard Moments
33:00 The Trick to Overcoming Challenges
34:00 The Power of Perspective
35:24 Curiosity and Growth
36:23 Adapting to Life's Changes
37:52 Finding Calm in Difficult Moments
38:59 Embracing Challenges and Uncertainty
39:56 The Value of Perspective
41:48 Revealing Your True Self in Difficult Times
42:40 The Mental Victory of Commitment
44:29 Finding Joy in Health and Fitness

TAKEAWAYS

• Addiction and obsessive traits can be both a challenge and a strength.
• Criticism and fear from others may stem from their own insecurities.
• Cutting loose negative influences is necessary for personal growth.
• Choosing suffering can lead to personal growth and resilience.
• Embracing challenges and finding joy in them is key to a fulfilling life

TRANSCRIPT:
https://share.transistor.fm/s/ca47ef8f/transcript.txt

MORE FROM RELAXED RUNNING:

Website: www.relaxedrunning.com/getstarted

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

Whether we're dealing with injury, niggles, lack of motivation or simply trying to find space in our lives for the running training required to improve - most of us at some point in our lives have struggled with training consistently. In today's one-to-one coaching call, I speak to an athlete of mine on how we've created consistency in his training over the last 7-months.

This week's episode features a coaching call with Relaxed Running Athlete, Mark McCallum. Mark was a 1500m runner as a teenager but stepped away after a few years to focus on a 30+ Year career as an Air Force Pilot. Since Mark and I have started working together we've made some significant changes to the way we approach his training which has led to some really promising break throughs in his running performance.

EPISODE OUTLINE:

00:00 Introduction and Background
00:29 Early Running Journey
05:14 Inconsistency and Lack of Knowledge
06:08 Retirement and Increased Focus on Running
08:07 Interest in Running Technique
10:10 Discovering the Importance of Relaxation in Running
13:27 Exploring Different Running Philosophies
21:12 The 80-20 Principle and Training Intensity
23:59 The Importance of Listening to Your Body
24:56 Laying the Foundation for Consistent Running
26:01 The Importance of Stacking Workouts
27:11 The Purpose of Today's Training
28:10 Prioritizing Shorter, Faster Runs
29:00 The 10K as a Stepping Stone
31:05 From Rehabilitation to Performance-Based Training
32:23 Motivation for Shorter, Faster Runs
33:01 Handling Increased Volume and Intensity
36:01 The Impact of Trail Running on Fatigue and Strength
38:18 The Skill of Trail Running
41:03 The Benefits of Running on Uneven Terrain
42:26 The Importance of Running on Dirt Surfaces

TAKEAWAYS

• Consistency is a common challenge for many runners. Developing a consistent routine requires a combination of factors, including understanding your body, focusing on technique, and finding intrinsic motivation.
• Technique plays a crucial role in running efficiency. Paying attention to relaxation and releasing tension in the body can lead to improved performance and a state of flow.
• Exploring different running philosophies and approaches can provide valuable insights and help refine your training methods.
• The 80-20 principle, which involves spending 80% of training time at low intensity and 20% at high intensity, has been observed in elite athletes across various endurance sports.
• Listening to your body and adjusting training based on how you feel is essential for long-term success and injury prevention. Laying a strong foundation is crucial for consistent running.
• Stacking workouts and building resilience is key to becoming a robust and capable athlete.
• Prioritizing shorter, faster runs can help improve speed and performance.
• Trail running can lead to increased fatigue and strength due to the varied terrain and footstrike.
• Running on dirt surfaces can be more comfortable and easier on the body compared to pavement.

TRANSCRIPT:

https://share.transistor.fm/s/b72f7105/transcript.txt

MORE FROM RELAXED RUNNING:

Website: www.relaxedrunning.com/getstarted

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

Tyson shares about one of the most overlooked elements of training for improving distance running performance.

MORE FROM RELAXED RUNNING:

Website: www.relaxedrunning.com/getstarted

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

Dr. Phil Maffetone is a renowned endurance coach, author, and alternative medicine practitioner, known for his pioneering work in the field of aerobic training and holistic health. He is famous for developing the Maffetone Method, which emphasizes the importance of building a strong aerobic base through low-intensity, heart-rate-based training. Maffetone's approach focuses on optimizing health, performance, and longevity by integrating principles of nutrition, stress management, and overall well-being into athletic training programs. His methods have been adopted by athletes across various disciplines and have had a significant impact on the world of endurance sports.

EPISODE OUTLINE:

00:00 The Rise of Low Heart Rate Running
03:00 The Relationship Between Health and Fitness
08:59 The Impact of Nutrition on Health and Performance
15:46 The Fear of Transitioning to Fat as Fuel
22:46 The Transition to a Fat-Fueled Diet
29:44 The Benefits of Slow Running and Aerobic Training
36:04 The Long-Term Effects of Base Training
47:26 Overcoming the Fear of Running Slow
54:24 The Importance of Discipline in Training
58:14 The Role of Emotions in Performance
01:00:47 Balancing Emotions and Rational Thought
01:01:31 Finding Creativity in the Morning

TAKEAWAYS

• Low heart rate running has gained popularity in recent years, emphasizing the importance of health and aerobic fitness in endurance sports.
• Nutrition plays a significant role in both health and performance, and prioritizing fat as a fuel source can lead to improved energy levels and reduced inflammation.
• Slow running and aerobic training can lead to significant improvements in performance, as the aerobic system is the primary energy source for endurance activities.
• Transitioning to a fat-fueled diet requires patience and a gradual reduction in carbohydrate intake, allowing the body to adapt and become a more efficient fat burner.
• Building a strong aerobic base through slow running and proper nutrition is essential for long-term success in endurance sports. Discipline is a crucial aspect of training and involves monitoring your body and being true to its needs.
• Becoming obsessed with a sport can lead to injuries and burnout, so it's important to use our brains and practice discipline.
• Emotions play a role in performance, but it's essential to balance them with rational thought.
• Finding creativity in the morning can be a productive time for brainstorming and generating ideas.

EPISODE LINKS:

Dr. Maffetone's Website: https://philmaffetone.com

TRANSCRIPT:

https://share.transistor.fm/s/498dcc71/transcript.txt

MORE FROM RELAXED RUNNING:

Website: www.relaxedrunning.com/getstarted

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

Darren Everett is a Senior Psychologist whose goal is to help you overcome your challenges to become the best you can be. Darren has a long standing history of successfully working with adolescents, adults, and leading personalities across sport, business, music and the arts, including clinical support for The Olympic Games and major AFL clubs.

EPISODE OUTLINE:

00:00 Introduction

03:13 Different Approaches to Performance Psychology

07:26 Developing a Pre-Race Mental Program

11:34 Characteristics of Highly Successful Athletes

16:01 The Importance of Race Plans and Chunking

21:56 Goal Setting and the Four-to-One Ratio

28:11 Dealing with Negative Performances

35:37 Different Approaches to Goal Setting

39:39 The Importance of a System

43:49 Creating a Clear System

46:12 Building Resilience and Commitment

50:48 The Power of Thoughts and Actions

TAKEAWAYS

• Having a clear system or process is crucial for achieving goals.
• Start with small, practical steps and gradually increase commitment.
• Building resilience requires awareness, acceptance, and taking action.
• Thoughts and actions are the two levers that can be controlled to impact performance.

TRANSCRIPT:

https://share.transistor.fm/s/3c8842cf/transcript.txt

EPISODE LINKS:

Noosa Camp: https://www.relaxedrunning.com/noosacamp
Falls Camp: https://www.relaxedrunning.com/falls-creek

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

Pat Tiernan is an Australian athlete who recently became the 2nd fastest Australian marathon runner of all time.

EPISODE OUTLINE:

00:00 Introduction 

02:24 Buildup for Marathon Round Two

08:13 Simplicity and Consistency in Training

10:08 The Importance of Being Honest with Training

17:19 Transitioning from Track Running to Marathon

21:14 Gradual Increase in Mileage

27:36 Monitoring Training Load and Recovery

31:29 Using Heart Rate and Sleep Data

36:44 Balancing Training Intensity and Recovery

41:29 The Role of Data in Training

47:40 Finding a Healthy Balance in Training

48:07 Hydration in Marathon Running

48:35 Hydration and Fuelling

53:20 Upcoming Races and Goals

TAKEAWAYS

• Focus on simplicity and consistency in training to improve performance.
• Monitor training load and recovery using data such as heart rate and sleep data.
• Gradually increase mileage and listen to your body to avoid injuries.
• Find a healthy balance between pushing yourself and allowing for proper recovery. Proper hydration and fueling are essential for optimal performance in endurance sports.
• Using hydration tablets and electrolytes can help replenish fluids and maintain electrolyte balance.
• Simulating race day conditions during training can help prepare the body for the demands of competition.
• Participating in cross country races can provide valuable preparation for road races.

TRANSCRIPT:

https://share.transistor.fm/s/aa60a9d8/transcript.txt

EPISODE LINKS:

Relaxed Running Noosa Camp: https://www.relaxedrunning.com/noosacamp

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

Gordo Byrn stands out as a highly accomplished triathlete, coach, and mentor. Renowned for his outstanding triathlon achievements, he has participated in numerous Ironman and long-distance events, gaining admiration for his unwavering dedication and exceptional performance. Beyond the racecourse, Gordo's impact resonates through his co-authored masterpiece, "Going Long: Training for Triathlon's Ultimate Challenge," a definitive guide cherished by triathletes seeking comprehensive insights. His thought-provoking blogs and writings serve as a testament to his expertise, offering a treasure trove of knowledge to the endurance community.

EPISODE OUTLINE:

00:00 Immediate Onset Muscle Soreness

01:29 Race Conditions and Limitations

03:04 The Importance of Run-Walk Strategy

04:30 Biomechanical Limiters and Central Fitness

05:26 The Slow Progression of Biomechanical Limiters

06:22 Setting Running Benchmarks and Intensive Stamina

08:20 The Desire to Improve and Overcome Biases

09:07 The Importance of Connecting with Coaches

09:19 The Need for Patience and Time

10:24 Balancing Volume and Recovery

10:47 The Fear of Giving Up Central Gains

11:15 Building Peripheral Fitness and Overcoming Limiters

12:13 Working with Coaches Who Have Experienced Similar Struggles

12:40 Finding the Right Approach to Workouts

13:31 Training as a Serious Amateur

14:55 The Shift in Perspective with Age

15:46 Feeling Good in the Body and Taking a Holistic Approach

18:17 Using Data to Validate Feelings and Vice Versa

19:52 Metabolic Fitness and the Use of Tech and Data

21:18 The Importance of Volume and Biomechanical Limiters

22:42 Adding Volume with Cross Training and Recovery

23:39 Accelerating Gains with Lower Volume and Higher Recovery

24:37 Accepting the Limitations of Peripheral Adaptation

25:33 The Dangers of Rapidly Increasing Volume

26:02 Gradual Increase in Volume and Managing Depletion

26:32 Managing Volume and Recovery for Long-Term Progress

27:29 A Protocol for Adding Volume Gradually

28:24 Using Cycling to Generate Metabolic Adaptations

30:21 Balancing Endurance and Strength Training

31:17 The Benefits of Easy Cycling and Easy Swimming

32:17 Depletion Training and Metabolic Fitness

33:15 Metabolic Capacity and Depletion Training

34:40 The Impact of Athlete Size on Depletion Training

35:41 Improving Metabolic Performance with Easy Cycling

36:12 Lactate Testing and Metabolic Fitness

37:04 The Importance of Easy Days and Recovery

38:55 The Benefits of Hills and Flat Training

39:23 Building Durability and Endurance for Long Races

40:19 Adding Run Volume and Maintaining Easy Cycling

41:46 Managing Depletion and Instability in Cycling

42:49 Alternating Hill and Flat Training for Variety

45:08 Balancing Running and Cycling Volume

46:48 Gradually Increasing Running Volume

48:14 Separating Biomechanical Limiters and Volume Increase

49:06 Adding More Running Volume and Benchmarking

50:33 The Time and Patience Required for Marathon Training

51:55 Avoiding Instability and Fatigue in Cycling

54:54 The Endless Possibilities for Training Adjustments

57:20 The Importance of Late Race Durability
01:00:13 The Potential for Running Fast Again

KEY TAKEAWAYS:

• Balancing central fitness and peripheral fitness is crucial for overall performance improvement.
• Addressing biomechanical limiters is essential to unlock performance potential.
• Training as a master's athlete requires a focus on volume, recovery, and patience.
• Data and feel should be used together to inform training decisions.
• Adding volume gradually and managing depletion training can lead to long-term progress.
• Easy days and recovery are important for maintaining consistency and avoiding injury.
• Balancing running and cycling volume can help improve overall endurance.
• Alternating hill and flat training can provide variety and improve performance.
• Late race durability is crucial for maintaining performance in longer events.
• Time and patience are key in achieving marathon training goals.

TRANSCRIPT:
https://share.transistor.fm/s/941bdde4/transcript.txt

EPISODE LINKS:

Gordo Substack: https://feelthebyrn.substack.com
Gordo YouTube: https://www.youtube.com/@feelthebyrn
Gordo Twitter: @feelthebyrnq
Gordo Instagram: https://www.instagram.com/feelthebyrn/

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
YouTube: https://www.youtube.com/@RelaxedRunning/videos
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

Adharanand Finn, a British author and journalist, has made a significant impact in the running community with his compelling exploration of long-distance running cultures worldwide. Renowned for his debut book, "Running with the Kenyans" (2012), Finn delves into the secrets of Kenya's extraordinary success in distance running, blending personal experiences, cultural insights, and interviews with elite athletes. An accomplished runner himself, Finn's subsequent works, including "The Way of the Runner" and "The Rise of the Ultra Runners," showcase his passion for the sport and his curiosity about diverse global running motivations.

EPISODE OUTLINE:

00:00 Introduction to the Book 'Running with the Kenyans'

03:19 Fascination with Kenyan Runners and the Journey to Kenya

04:19 Rediscovering Running and the Kenyan Influence

08:39 Arriving in Kenya and the Humbling Experience

13:20 The Dominance of Kenyan Runners and the Kenyan Way of Running

20:52 The Importance of Slow Running and the Kenyan Training Structure

27:36 The Sunday Long Run and Training without Carbohydrates

34:28 The Balance between Technology and Traditional Training Methods

41:02 The Kenyan Training System and the Role of Technique

43:53 The Importance of Form and Technique

45:20 Efficiency in Biomechanics

46:19 Drills for Improving Form

48:10 The Myth of Barefoot Running

51:28 The Kenyan Advantage in Bounce and Form

54:16 Brother Colm and the Kenyan Mindset

TRANSCRIPT:
https://share.transistor.fm/s/3e5f5457/transcript.txt

EPISODE LINKS:

Ad's Website: https://www.adharanandfinn.com
Ad's Books: https://www.adharanandfinn.com/books

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

Today we are joined by legendary Coach from Northern Arizona University, Ron Mann and and Elite Athlete Matt Baxter to their new book 'Running Up The Mountain'. It's an in depth conversation about what NAU's is doing to consistently produce world class athletes

EPISODE OUTLINE:

00:00 Introduction and Origin Story

06:23 The Structure of the Book

10:25 The Early Years of the Program

16:10 Benefits of Training at Altitude

20:00 Matt Baxter's Journey to NAU

23:38 Training Structure and Work Ethic

32:47 Managing Effort and Utilizing Technology

39:07 Investment and Passion for the Program

45:32 Cultivating a Successful Culture

47:56 Creating a Culture of Growth and Teamwork

50:03 Starting the Application Process

53:36 The Importance of Cross-Country Results

57:17 The Role of Relationships in the College Decision

58:24 Tips for International Athletes

01:00:46 Appreciating and Contributing to the College Program

KEY TAKEAWAYS

• The early years of a program are often challenging and require perseverance and dedication.
• Training at altitude can provide physiological benefits for endurance athletes.
• The collegiate system in the US offers opportunities for international athletes to compete at a high level and receive a free education.
• The culture and environment of a program play a significant role in the success of athletes.
• Utilizing technology and data can help coaches and athletes monitor and optimize training.
• Investment and passion from both athletes and coaches are crucial for achieving success.
• When applying to college athletic programs, showcase your presence in the media and make yourself available.
• Cross-country results can be a significant factor in getting accepted into a college program.
• Building relationships with coaches and showing appreciation for the program's success can make a difference in the college decision.
• International athletes should cast a wide net when considering colleges and emphasize their commitment to team culture.
• Athletes should appreciate and contribute to the legacy of the college program they join.

TRANSCRIPT:
https://share.transistor.fm/s/526614f9/transcript.txt

EPISODE LINKS:

Book: https://www.amazon.com.au/Running-Up-Mountain-Northern-Lumberjack/dp/1734989963

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

In this podcast episode, Tyson Popplestone shares his advice to those of you looking to start your running journey in 2024. 

EPISODE OUTLINE:

(00:00:00) The Falls Creek Run Camp
(00:01:47) Morning Long Run
(00:02:35) Welcoming a Beginner's Guide to Starting Your Running Journey
(00:07:55) Developing a plan for where you're at
(00:11:21) The Role of Goals
(00:13:04) Does Running Form Matter?
(00:15:41) How to Develop Consistency
(00:17:35) How to Incorporate Cross Training
(00:18:32) Listening to your body

MENTIONED IN THIS EPISODE

Gordo Byrn Podcast: https://www.youtube.com/watch?v=NlLjOUdJd7Q&t=1614s
Precision Fuel & Hydration: https://www.precisionhydration.com/au/en/

TRANSCRIPT:
https://share.transistor.fm/s/7ba76bda/transcript.txt

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

MORE FROM RELAXED RUNNING

Personal Running Coaching: https://www.relaxedrunning.com/personal-coaching
Technique Analysis: https://www.relaxedrunning.com/techniquecoaching
Falls Creek Run Experience: https://www.relaxedrunning.com/falls-creek

In this episode, Tyson Popplestone shares his tips and strategies for running a marathon PB. The conversation is divided into three sections: training tips, race day strategies, and additional tips.

EPISODE OUTLINE:

00:00: Introduction and Overview

01:25: Section 1: Training Tips

08:24: Section 2: Race Day Strategies

16:23: Section 3: Additional Tips

EPISODE TAKEAWAYS:

• Develop a structured training plan that includes long runs, tempo runs, speed work, and recovery days.
• Gradually increase mileage to avoid overtraining and injuries.
• Incorporate speed work to improve running efficiency and get comfortable at faster paces.
• Practice running at marathon pace to build familiarity and confidence.
• Break the race into segments to stay mentally focused and motivated.
• Prioritize nutrition, hydration, and race-specific gear on race day.
• Maintain a positive mindset and learn from previous races and training sessions.
• Consider cross-training and strength training to complement running.
• Seek professional coaching or guidance to optimize training and performance.

TRANSCRIPT:
https://share.transistor.fm/s/79fee053/transcript.txt

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

MORE FROM RELAXED RUNNING

Personal Running Coaching: https://www.relaxedrunning.com/personal-coaching
Technique Analysis: https://www.relaxedrunning.com/techniquecoaching
Falls Creek Run Experience: https://www.relaxedrunning.com/falls-creek

In this podcast, I explore the training, mindset, racing strategies, and philosophy behind the Ingebrigtsen brothers' success in competitive running. I break down their rigorous training regimens, delve into the psychological mindset that drives their performance, and illuminate the unique blend of discipline and passion that characterizes their approach.

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

MORE FROM RELAXED RUNNING

Personal Running Coaching: https://www.relaxedrunning.com/personal-coaching
Technique Analysis: https://www.relaxedrunning.com/techniquecoaching
Falls Creek Run Experience: https://www.relaxedrunning.com/falls-creek

Dr. Matthew Klein is a professor of Physical Therapy at West Coast University Center for Graduate Studies. He is a residency and fellowship-trained clinician and professor specializing in orthopedic, geriatric, and sports rehabilitation.  He is further specialized in running sports and treating runners of all ages and abilities. He graduated from Western University of Health Sciences in 2016 with his doctorate, passed boards the same year. He studies Achilles Tendinopathy, has an extensive history in the footwear world, working in the running industry for years prior to becoming a Doctor of Physical Therapy.  He has participated in and written research on footwear and running and continues to discuss and learn about those and more. He currently consults for several footwear companies helping with the development of shoes with appropriate biomechanics in mind. 

EPISODE OUTLINE:

(00:01) Choosing the Right Running Shoe
(12:26) Weight's Impact on Shoe Selection
(15:31) Impact of Shoe Selection on Injuries
(32:45) Transitioning to Super Shoes, Injury Risk
(42:58) Age and Running Performance Impact
(50:49) Sharing Information on Foot Health

TRANSCRIPT:
https://share.transistor.fm/s/d1841dae/transcript.txt

EPISODE LINKS:

Matt's Website: https://www.doctorsofrunning.com
Matt's Instagram: https://www.instagram.com/kleinrunsdpt/?hl=en
Show Notes: https://www.relaxedrunning.com/podcast/210

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

MORE FROM RELAXED RUNNING

Personal Running Coaching: https://www.relaxedrunning.com/personal-coaching
Technique Analysis: https://www.relaxedrunning.com/techniquecoaching
Falls Creek Run Experience: https://www.relaxedrunning.com/falls-creek

Alexandra Ellis has studied and worked in many different areas of exercise science, fitness, and coaching. She has a degree in Exercise Biology and has amassed nearly 1,000 hours of yoga training.

MORE FROM RELAXED RUNNING

Personal Running Coaching: https://www.relaxedrunning.com/personal-coaching
Technique Analysis: https://www.relaxedrunning.com/techniquecoaching
Falls Creek Run Experience: https://www.relaxedrunning.com/falls-creek

EPISODE OUTLINE:

The importance of developing a strong core (00:01:11)
The host and guest discuss the significance of having a strong core for distance runners and athletes in various running-based sports.

The benefits of pilates and the challenge of stability exercises (00:03:35)
The guest shares her love for pilates and explains why it is a challenging modality that focuses on the coordination of multiple muscle groups. They also discuss the difference between gym training and functional fitness.

The versatility of kettlebells for functional training (00:05:30)
The guest explains why she loves kettlebells and how they can be used for various exercises that integrate upper body strength, core stability, and footwork. They also compare kettlebells to dumbbells in terms of functionality and grip strength.

The importance of core exercises for foot pain relief (00:09:11)
Discussion on the effectiveness of basic pilates core exercises in alleviating foot pain and the connection between core strength and stability.

The benefits of functional strength training (00:10:08)
Exploration of how functional strength training, with a focus on core strength and stability, can improve movement and offset the negative effects of sedentary lifestyles.

Efficiency and time-saving in functional training (00:12:17)
Explanation of how incorporating functional exercises that target multiple areas simultaneously can save time and still provide effective strength training.

Developing Awareness of Imbalances (00:19:19)
Discussion on how even slight imbalances in the body can lead to injuries in different parts, highlighting the importance of developing awareness.

Starting with Core Strength (00:21:38)
The guest emphasizes the importance of core strength and suggests starting with pilates or exercises that focus on maintaining a neutral spine alignment.

Finding Neutral Spine and Engaging Abs (00:24:33)
The guest recommends a video on her YouTube channel that guides viewers on finding neutral spine alignment and engaging the core muscles while lying on the floor, and later progressing to standing positions.

The importance of core strength and stability (00:28:03)
Discussion on how to activate and develop core strength, the benefits of a strong core for overall body function, and the impact of a weak core on breathing and lower back stability.

The role of functional training in resolving movement issues (00:29:18)
Exploration of how core strength and stability exercises can help resolve movement issues such as tight upper traps and hip flexors, compared to relying solely on stretching and massage.

The significance of simple strength routines and consistent practice (00:31:22)
Emphasis on the importance of a simple strength routine in delaying the onset of tension, the practical benefits of awareness and making small adjustments throughout the day, and the correlation between consistency and avoiding injuries in distance running.

The big three movements (00:37:48)
Discussion about the three important movements for strength training: squat, hip hinge, and overhead reach.

The importance of simplicity in training (00:39:10)
The guest emphasizes the importance of keeping strength training simple and avoiding overcomplication.

The phone book theory (00:40:04)
The host explains the concept of the phone book theory in training, where consistent daily training leads to significant progress over time.

TRANSCRIPT:
https://dashboard.transistor.fm/shows/relaxed-running/episodes/209-how-core-strength-can-transform-your-running-with-alex-ellis/edit

EPISODE LINKS:

Alex's Website: https://aewellness.com
Alex's Instagram: https://www.instagram.com/hollaformala/
Alex's YouTube: https://www.youtube.com/@aewellness
Show Notes: https://www.relaxedrunning.com/podcast/209

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

In this episode Tyson shares his favourite 10 distance running books.

TECHNIQUE ANALYSIS MEMBERSHIP

https://www.relaxedrunning.com/techniquecoaching

JOIN US AT FALLS CREEK

https://www.relaxedrunning.com/falls-creek

TRANSCRIPT:
https://share.transistor.fm/s/0c2c25f1/transcript.txt

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

{{Ultra Running}} {{Running}} {{marathonrunning}}

Sid Garza-Hillman is a certified running coach, Oxygen Advantage breathing instructor, and founder of smallsteppers.com. He is the Stanford Inn & Resort’s Wellness Programs Director and Race Director of the Mendocino Coast 50K trail ultramarathon. He is the author four books including his most recent 'Ultra-Running for Normal People: Life Lessons from on and off the Trail'. He holds a BA in Philosophy from UCLA, is a public speaker, podcaster (What Sid Thinks Podcast).

TECHNIQUE ANALYSIS MEMBERSHIP

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JOIN US AT FALLS CREEK

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EPISODE OUTLINE:

(00:00) - Ultra Running

(05:45) - Unplanned Ultra Running

(11:35) - Mental and Community Aspects of Ultra Running

(15:20) - The Appeal of Ultra Running

(20:43) - Exploring the Mindset of Ultra Running

(31:53) - Embracing Fear and Overcoming Challenges

(34:53) - Moving Through Fear and Slowing Down

(41:15) - Importance of Slowing Down in Running

(49:45) - Attention and Breath in Ultra Running

(56:42) - Wim Hof Breathing and Altitude Sickness

TRANSCRIPT:
https://share.transistor.fm/s/a13a2038/transcript.txt

EPISODE LINKS:

Sid's Website: https://sidgarzahillman.com
Sid's Books: https://sidgarzahillman.com/books/
Show Notes: https://www.relaxedrunning.com/podcast/207

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

{{Ultra Running}} {{Running}} {{marathonrunning}}

Christie Aschwanden is a distinguished science writer, journalist, and former elite athlete, known for her contributions to esteemed publications such as The Washington Post, The New York Times, and National Geographic. Her book, "Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery," is a comprehensive exploration of the often misunderstood realm of recovery in sports and physical performance. Drawing upon her own athletic experiences and in-depth research, Aschwanden unravels the science behind recovery, debunking myths and delving into the effectiveness of various practices. In her New York Times Best-Selling Book "Good to Go," she offers readers a compelling glimpse into the complex world of athletic recovery, highlighting the factors that genuinely impact performance optimization. This book serves as an invaluable resource for athletes and those intrigued by the science of recovery, shedding light on the secrets to enhancing athletic prowess and overall well-being.

TECHNIQUE ANALYSIS MEMBERSHIP

Join Here for $19.95 (First 20 Members Only)

JOIN US AT FALLS CREEK

https://www.relaxedrunning.com/falls-creek

EPISODE OUTLINE:

(00:00) Recovery Myths' Impact on Performance
(08:57) Navigating Recovery and Training for Athletes
(17:05) Technology and Body Sensation Understanding
(23:18) Placebo Effect and Debate on Supplements
(31:46) Debunking Sports Recovery Myths
(35:23) Effective Recovery Strategies and Myths

TRANSCRIPT:

https://share.transistor.fm/s/1acb2f18/transcript.txt

EPISODE LINKS:

Christie's Books: www.christieaschwanden.com/books
Christie's Podcast: www.christieaschwanden.com/podcast
Christie's Instagram: www.instagram.com/cragcrest/
Christie's Website: www.christieaschwanden.com

PODCAST INFO:

Podcast website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

{{Sports Recovery}} {{overtraining}} {{marathonrunning}}

In this coaching call episode, we sit down with Relaxed Running athlete Brock Shirley, who recently achieved an incredible 6-and-a-half-minute personal best at the Melbourne Marathon. Over the course of 12 months, I've had the privilege of coaching him, and in this conversation, we delve deep into his awesome journey. We discuss the hurdles and setbacks we encountered, dissect our planned race strategy, and its execution. We also discuss footwear, the 16-week build-up, the invaluable advantages of having a coach, and offer a glimpse into his future racing endeavors.

TECHNIQUE ANALYSIS MEMBERSHIP

Join Here for $19.95 (First 20 Members Only)

EPISODE OUTLINE:

(02:04 - 03:16) Marathon Success Despite Hiccups

(11:11 - 12:09) Race Strategy and Coaching Advice 

(16:32 - 17:44) Analyzing Split Times and Unexpected Drop

(26:36 - 27:09) 16-Week Build-Up With Consistent Running 

(32:43 - 33:54) The Benefits of Having a Coach 

(37:50 - 38:56) Future Races and Running Goals 

TRANSCRIPT:
https://share.transistor.fm/s/bba6c0c1/transcript.txt

EPISODE LINKS:
Brock's Personal Instagram: https://www.instagram.com/brockshirley/
Brock's Coaching: https://beststriderunning.com

PODCAST INFO:
Podcast website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIAL:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

{{triathlon}} {{running}} {{marathonrunning}}

Raf is Founding Director of Front Runner Physiotherapy & Front Runner Sports Management. He has performed at a sustained world class level as an athlete, physiotherapist and endurance coach. With holistic insight into peak human performance, he works with junior elite, elite and executive athletes to guide them to their peak athletic & human potential. During his athletic career, Raf achieved a peak of #3 ITU Duathlon world ranking, achieving podium finishes at ITU Oceania, Asian and European Championships and 6th at the ITU World Championships.

TECHNIQUE ANALYSIS MEMBERSHIP

Join Here for $19.95 (First 20 Members Only)

EPISODE OUTLINE:

(0:00:00) - Discussing Recent Athlete Achievements
(0:13:14) - Patience & Improvement in Athletics
(0:17:09) - Developing a Relaxed Mindset in Athletes
(0:22:12) - Time Management in Life and Sports
(0:27:13) - Understanding Training Load and Genetic Impact
(0:36:41) - Depth and Records in Kenyan Running
(0:45:05) - Balancing Effort and Data in Athletics
(0:52:43) - Congratulating Raph on Podcast Success

TRANSCRIPT:
https://share.transistor.fm/s/95439ee2/transcript.txt

EPISODE LINKS:
Raf's Instagram: https://www.instagram.com/rafaelbaugh/
Raf's Website: https://frontrunnersports.com.au

PODCAST INFO:
Podcast website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIAL:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

{{triathlon}} {{running}} {{marathonrunning}}

Gordo Byrne is a an accomplished triathlete, coach and mentor. Known for his impressive triathlon career, he has competed in numerous Ironman and long-distance events, earning respect for his dedication and performance. Beyond the racecourse, Gordo's influence extends through his co-authored book, "Going Long: Training for Triathlon's Ultimate Challenge," a definitive resource for triathletes. His insightful blogs and writings further showcase his expertise, providing a wealth of knowledge to the endurance community. As a coach and mentor, he's known for his balanced, sustainable training philosophy, inspiring countless athletes to reach their full potential and fostering a culture of respect and admiration within the sport.

TRANSCRIPT:
https://share.transistor.fm/s/801ae8c...

EPISODE LINKS:
Gordo's Instagram: https://www.instagram.com/feelthebyrn/
Gordo's Substack: https://substack.com/@feelthebyrn
Gordo's Twitter: https://twitter.com/feelthebyrn1?ref_...

PODCAST INFO:
Podcast website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

OUTLINE:

[00:02:41] Specific adaptation and training.
[00:06:18] Balance between body and data.
[00:10:46] A more dynamic approach to loading.
[00:13:02] Monitoring sleep for training.
[00:15:20] Long-term training benefits.
[00:21:56] Whole body fitness.
[00:23:18] Using the bike for training.
[00:27:30] Training cadence for runners.
[00:30:11] Water running and aerobic capacity.
[00:34:17] Breakpoint volume and mindset change.
[00:39:01] Lifestyle and stress in running.
[00:43:18] Mental Side of Performance.
[00:46:01] Recovery structure and loading.
[00:51:02] Low season vs. off season.
[00:54:38] The obsession with running at lightweight.
[00:59:48] Heart rate monitor.
[01:04:14] Footwear technology and training.
[01:06:36] Shoe technology and performance.

SOCIAL:
- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

{{triathlon}} {{ironman}} {{marathonrunning}}